How to emotionally survive winter

It isn’t just people who suffer from SAD (seasonally adjusted disorder) who suffer from winter blues. For many people, the winter months can prove to be a source of unhappiness and lethargy, which can leave them feeling depressed, unmotivated, and unhealthy.

With shorter days, less natural light, and colder weather it can mean that even the most positive person can have days where they feel a bit blah!!

The winter months can mess with our circadian rhythms, the sleep-wake cycle in our body, which governs our sleeping patterns, brain wave activity, and hormone production.

How many of us will have woken up on a dark, cold winter’s morning and have longed to just stay in bed for the day, for anyone who suffers from any form of health condition, the winter months can be even worse.

Winter blues symptoms;

People can suffer from symptoms such as;

• sleeping problems

• lack of concentration

• feelings of hopelessness/despair

• changes in appetite

• eating too many sugary foods

• lethargy

• fatigue

The problem is, we can’t change the weather this time of year, this is a situation that we are just given. What we can change is our attitude towards it.

By approaching the winter months with a plan of coping and a strategy to get through, we can turn these months into a far more enjoyable time, improve our health and even have some fun!!

15 Ways to deal with Winter blues

1. Exercise to stay fit and healthy

   Exercise is one of the best ways to deal with winter blues and can be even more beneficial than taking anti-depressants.

   The mood-lifting benefits of exercise are well known; exercise releases feel-good hormones into the body, lifting your mood and making you feel good.

   Exercise also aids in better sleep, fights off infections, keeps weight down, and can also be a great way to socialize and get outdoors. Try some of the following activities to see how much better you can feel during the winter months:

   Dancing -A great aerobic exercise to keep weight down, mix with other people, and be a definite mood booster!

   Green gyms - easy to find in many parks or nature trails, green gyms cut out the cost of expensive gym membership and have equipment such as cross-trainers, bikes, and rowing machines with the added benefit of exercising in natural daylight as well.

   Walking - nothing beats a brisk walk on a winter’s day. If it’s chilly, wrap up warm and head out into fresh air and natural daylight. A brisk walk is a great way to burn calories, is a good weight-bearing exercise to ward off osteoporosis helps with cardiovascular illness, and lowers blood pressure.

   Swimming - swimming is an excellent cardio workout that doesn’t add strain onto muscles so is a great form of exercise for people with any injury-related problems. If you don’t fancy swimming then try an aqua aerobic class.

   Yoga - an excellent way to boost your mood is doing some yoga. One of the best exercises to relieve stress, calm the mind, and make you feel good. Try adding some meditation as well, as this has been shown to increase endorphins and dopamine in the body, the “happy hormones”.

   Running - whether you are a seasoned runner or just getting started, running is an excellent way to get fit and boost your mood.

   *Remember to always check with your doctor before starting any exercise programme.

2. What to eat to boost your mood

What you eat can have an important effect on how you feel. Choosing the right foods can have a big impact on reducing SAD. The brain will crave glucose-rich foods which in the winter can have a detrimental effect on your mood.

Sugar can give you an instant boost but then you will crash not long after, which can have a big impact on how you feel.

Too many sugars and carbs can make you feel lethargic and can make you put on weight. Try adding the following foods to your diet;

• Vitamin D - take a vitamin D supplement, known as “the sunshine vitamin”, which can boost your mood.

  The body can not make enough vitamin D during the winter months, so taking a supplement is a great way to get more into the body.

• Oats - reduce cholesterol and lower blood sugars, full of minerals, vitamins, and antioxidants, a high-fibre food that will keep you feeling fuller for longer, a great way to start your day.

• Kale - is high in vitamins and minerals, contains some omega 3 oil, it’s a powerful antioxidant, a great source of vitamin C to boost the immune system, can help lower cholesterol, and can help you to lose weight.

• Mushrooms - Packed with vitamins and minerals and high in selenium, a good source of vitamin D, zinc, and powerful antioxidants. They boost the immune system and can help with weight loss.

• Berries - packed full of antioxidants and a great boost to the immune system, they are high in fibre and full of vitamins and minerals. they are great for heart health and for fighting free radicals.

3. Light Therapy

Using a lightbox can aid many people who suffer from SAD. During the winter months, we need more light than we can get from the daylight hours. Lightboxes emit wavelengths of light that are similar to natural light. Sitting and absorbing the light for 30 minutes in the morning can make a huge difference.

4. Get out and socialize

Social interaction has long been known to promote good mental health and can protect against many forms of depression.

Mixing with other people on a social basis can also lower blood pressure and stress. Social interaction during the winter months can give you a real lift, getting out and meeting up with people for exercise, a coffee, or a meal can really lift the spirits.

If you find it difficult to get out and meet up, then using devices such as Zoom, messenger, or the old-fashioned telephone, will still make a big difference. Looking to do some volunteer work is another way to socialize and meet people.

5. Take up a new hobby

During the winter months, it is all too easy to get stuck in a routine, even if it is one that you don’t enjoy. Taking up a new hobby, or trying something new is the best way to shake up your routine.

Try a new sport, a night class, join a walking group or reading group start pushing your comfort boundaries and see how much fun you can have

6. Do something that makes you smile

Research indicates that listening to upbeat music makes you smile!! As well as putting on some of your favourite music and dancing around to it, try listening to a funny podcast, watching one of your favourite funny movies, or catching up with a friend who makes you laugh.

Any feel-good exercise is a great way of beating the winter blues.

7. Talk to someone

Don’t suffer in silence. If you find that you are feeling depressed then seek help. Whether that is going to your doctor or talking to a trained counsellor or coach, opening up to someone about how you feel is a must. Coaching can aid by using CBT, a very effective treatment that changes your behaviour by changing your thoughts.

CBT challenges negative thought patterns and helps individuals to identify and undertake different activities. Challenging negative thoughts and attitudes through the use of CBT can lead to long-term positive results.

8. Make sure you stay warm

Staying warm during the winter months is an important part of helping you emotionally. When you are cold, your muscles can become stiff and ache, it can bring on other illnesses and can make you feel generally unhappy.

Wear plenty of thin warm layers to keep in your body heat and try to move around as much as possible when outside in the cold. Make sure that all of your extremities are covered with hats, gloves, scarves and warm footwear.

9. Keep to a regular sleep routine

Going to bed and rising at the same time is an important circadian rhythm that will help with your emotional state of mind. Sleep is a crucial factor in good mental health and having a routine is important for maintaining healthy sleep patterns.

The winter months can mean that your sleep pattern can change with you going to bed and rising later. This is ok as long as it fits into your work life and you stick to this new schedule.

10. Have lots of mugs of your favourite hot drinks

Having plenty of hot drinks is an ideal way of staying warm. If you are going to be outside then make sure that you take a flask of hot drinks with you.

They will also help you to stay hydrated and alert and will boost your mood.

11. Keep focused on daily, weekly and monthly goals

If the thought of the long winter months stretching out before you fills you with dread plan various goals to punctuate the time. Setting daily, weekly and monthly goals will give you something to aim for, motivation and things to look forward to.

Make sure that when you reach one of your goals you reward yourself with a treat to push you forward towards your next goal.

This way of planning through the winter months can mean that they seem to fly by and can really help to focus you and take your mind off the winter.

12. Change your scenery, book a mini break

If you can, think about getting away somewhere warm and sunny for some of the winter. Even if you can’t go for an extended period, getting away to somewhere warm and sunny can give you a real emotional lift.

If you can’t get abroad even a trip to another part of the country can give you a psychological boost.

13. Practice Gratitude first thing every morning

It’s all too easy to slip into a state of depression during the winter if you aren’t mindful of your thinking. By adopting a gratitude routine every morning, you should see your state of mind start to change.

Make a mental list of everything that you have to be grateful for, once you get going you will be amazed at just how many things you can add to your list.

By replacing negative thinking with gratitude, you will be altering the patterns in your brain, helping you to have a more favourable and optimistic outlook on your life……even if it’s cold and snowing!

14. Write down your thoughts in a journal

If your mind feels full and bogged down with too many negative thoughts, get yourself a beautiful journal and start emptying your mind into it.

By making journaling a positive habit, you will start to change the thoughts that you have and your whole emotional state will begin to switch.

Journaling is an excellent way of sifting through unwanted or unhelpful thoughts and organising your thoughts into more productive patterns.

15. Organize a relaxing self-care spa day

Book a spa day to help you deal emotionally with the winter months. A relaxing few hours at a spa could be just the thing to help you to unwind, chill out and boost your mood.

The relaxing properties of a sauna and massage can lift you and boost your serotonin and dopamine levels.

If you can try and go with friends and make it a social occasion as well. Taking this self-care time is crucial to your overall health and mental well-being.

Final Thoughts

There is no denying that the winter months can be tough and many people can be left wondering how to survive emotionally in winter.

Following the above tips should help you to navigate these difficult months as easily as possible and will hopefully help you to get a lot of enjoyment out of them as well….even if the weather is awful.

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Comment and share if you have enjoyed this post or have other tips on dealing with the Winter